Chest help?

**Stalin** · 04-23-2002, 11:30 PM

Hi, I have been working out for 2 years. My lower pecs seem to be pretty good, but my upper, inner chest seems to be lagging. I know a lot of knowledge from muscle and fitness magazines and flex. They say that I should use incline cable crossovers, and incline presses. But I haven't seen much of a difference. How do i go about this problem? Thanks.

**Robboe** · 04-24-2002, 06:24 AM

lol.

You'll never see a difference in your upper chest alone man. But stick with it and make yourself bigger all over.

*cue Gopro's upper chest mass building extravaganza*

**Yanks20** · 04-24-2002, 06:36 AM

yes and to make yourslef bigger all over you have to do flat, incline, decline & flies!

**Robboe** · 04-24-2002, 06:50 AM

Says who?!

**Yanks20** · 04-24-2002, 07:06 AM

Stalin,

i would highly recommend doing incline presses added with incline flies or incline cable crossovers. it takes time just like anything else but the results will come.

here is a sample of my chest day:

flat bench - 2 warm up sets & 4 working sets
135*10*2
225*10
275*8-10
315*6-8
335*4-6

incline - 3 working sets
185*10
225*8-10
275*6-8

flies - 3 working sets (either flat or incline)
80*8-10
95*6-8
105*6-8

declines - 2 sets to failure (don't set any rep limit)
185 to failure - usually about 10-15 reps
225 to failure

i have seen a lot of growth in my upper chest over the last 8 months after adding in incline flies and every other week switching up starting with inclines or flat bench. if i start out with incline bench i do the two warm-up sets followed by 4 working sets and vice versa with flat.

i also switch up the routine every 6-8 weeks in order to shock the muscles!

**Robboe** · 04-24-2002, 07:16 AM

So you've noticed more growth in your upper chest than your lower chest.

**Yanks20** · 04-24-2002, 07:22 AM

actually when i first started i was a lot like you i only did flat and decline presses. my lower chest filled out a lot! as i learned more and more i incorporated inclines into the lift. now my chest has filled out and i would say that it is pretty symetrical in size!

**Robboe** · 04-24-2002, 07:24 AM

So it's got absolutely nothing to do with the fact that you've stuck with lifting for the past 8 months and your entire chest has gotten bigger.

**gopro** · 04-24-2002, 07:28 AM

Not taking the bait on this one.

Stalin, if you want me to help you, send me a PM...

**Yanks20** · 04-24-2002, 07:30 AM

been training for the last 6 years. about 8 months ago is when i started changing my routine from more of a BB workout to PL and have seen tremendous growth.

well that is like saying if i only did military presses aren't my shoulders going to get larger - of course they are but are they going to look symetrical if i don't do lat raises, rear delts, shrugs for example of course not!

**Robboe** · 04-24-2002, 07:34 AM

Delts are a different ball game.

**Yanks20** · 04-24-2002, 07:42 AM

yeah they are!

OK everyone to sum things up as long as anyone has anything to say about any type of CHEST routine we all know that CD will smell it out and turn it into a debate about INCLINE PRESSES! i for one (and i'm sure a lot of others) realize that he is NOT going to develop symetrical in his chest. hence end of DEBATE, he has not arguement

**Robboe** · 04-24-2002, 08:14 AM

"OK everyone to sum things up as long as anyone has anything to say about any type of CHEST routine we all know that CD will smell it out and turn it into a debate about INCLINE PRESSES!"

Most likely

More specifically, upper chest.

**Yanks20** · 04-24-2002, 08:17 AM

CD - knew you wouldn't let me down

"I for one (and i'm sure a lot of others) realize that he is NOT going to develop symetrical in his chest"

I'm sure a lot of people will agree!

**gopro** · 04-24-2002, 08:26 AM

Originally posted by Yanks20
CD - knew you wouldn't let me down

"I for one (and i'm sure a lot of others) realize that he is NOT going to develop symetrical in his chest"

I'm sure a lot of people will agree!

Yanks...do yourself a favor and save your breath...Chicken is a lost cause...sad, but true, LOL.

**Robboe** · 04-24-2002, 08:30 AM

My genetics determine how symmetrical my chest is and will be when it's bigger.

Gopro, you need to have something before you can lose it.

**Yanks20** · 04-24-2002, 08:33 AM

CD - 3 years training and only pushing 205. come back in a few more years when you figure things out!

**gopro** · 04-24-2002, 08:47 AM

Originally posted by Yanks20
CD - 3 years training and only pushing 205. come back in a few more years when you figure things out!

LMFAO...sorry TCD, but that was funny...

And also TCD...ok, fine...enough...do what you want already...stop fighting about it...besides, there is a perfectly good website called WBB where all the mods will agree with you...wouldn't it be easier to just hang out there?

**Yanks20** · 04-24-2002, 08:50 AM

couldn't agree with you more on that ONE!

OUCH - just hurt my shoulder typing maybe i should stop doing inclines - HA, HA

**gopro** · 04-24-2002, 09:14 AM

Originally posted by Yanks20
couldn't agree with you more on that ONE!

OUCH - just hurt my shoulder typing maybe i should stop doing inclines - HA, HA

**Stalin** · 04-24-2002, 01:08 PM

Chicken daddy, I think you are mislead. One can go about working certain part of the muscle. If you couldn't, then why bother with inclines? All the pros say you can isolate it, so why would they say that if it's not true? And how do you get your upper chest to fill in if you can't isolate it?

**Yanks20** · 04-24-2002, 01:13 PM

simply put, his upper chest will never fill in

**Scotty the Body** · 04-24-2002, 02:09 PM

Just to Clarify for Stalin (sorry I don't know your experience level Stalin don't be offended) The Pectoralis Major, is one muscle with two heads. The Sternal (lower portion) and Clavicular (upper portion).
You cannot isolate a portion of the muscle without working the entire thing.
I think the point that TCD is trying to make (over and over and over) is that Inclines do work the pec major but by no means do they just work the upper chest and that they aren't the best exercise for chest.

**Stalin** · 04-24-2002, 03:04 PM

I don't mean to be rude scotty, but you are wrong. The pros say that you can effectively isolate certain parts of the muscle. One of the greatest body builders of all time, Arnold, even said that his upper chest didn't fill in until he used inclines.

**ActionMatt** · 04-24-2002, 03:11 PM

The pro's are juiced-up genetic freaks with the physiology knowledge of a rock.

**Scotty the Body** · 04-24-2002, 03:19 PM

Again, I think we're stuck on the whole Isolate - emphasize thing.
BTW, the pro's don't write the articles you read in Flex so don't take what you read in the mags to be law.

**Stalin** · 04-24-2002, 03:25 PM

I dunno why you guys make fun of the pros. If you think about it, one should be able to isloate parts of muscles with different angles. Maybe you're just to ignorant to try.

**irontime** · 04-24-2002, 03:54 PM

Way to make your appearance

Common sense and your own testing will answer this for you. Do a lot of dumbell presses to failure on an incline, will your whole chest feel it? definitely. But you should feel it more in the upper region, hence that area is being worked harder and will grow more.

**Scotty the Body** · 04-24-2002, 03:59 PM

I'm not making fun of the Pro's just the mags put out to sell suplements.
Your use of the word isolate, to me your saying that Inclines will only work the upper portion of the chest, thats what I disagree with. I would agree that they emphasize the upper portion but work the entire chest.

**gopro** · 04-24-2002, 04:04 PM

The word "isolate" simply need to be replaced with the word "emphasize."

You can emphasize the medial deltoid with side laterals, but cannot "isolate" it...you can emphasize the clavicular pecs, but cannot "isolate" it...etc.

Even so-called "isolation exercises" do not completely "isolate" the target muscle...

But emphasis is very important in and of itself!

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